Tag: Fratboy

The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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9/11 NaFo Tower Climb

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Today on the 19th Anniversary of September 11th I had the privilege and honor to lead the men of The Fort in my version of the Tower Climb.

We honored my friends who gave it all to make sure the citizens of NY would be safe.

POLICE OFFICER RAMON SUAREZ TD-04 NYPD

POLICE OFFICER MARK ELLIS TD-04 NYPD

POLICE OFFICER ANTONIO RODRIGUES PAPD

We started with a two lap ruck walk around the track and then jumped right into the climb.

The goal was at least 30 times up and down with 9 inclined merkins and 11 squats at the bottom. There was some mumblechatter, it was hot and humid but the men of the Fort did not disappoint….if you completed 27.5 times you climbed the equivalent of the Towers.

I was proud to lead and share my experiences from that fateful morning that changed the world as we knew it.

It was also great seeing DIRTY HARRY return to the gloom

We end with COT and prayers for all the people lost and the people affected still.

FIDELIS AD MORTEM…..ALWAYS FAITHFUL

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Take no fish/prisoner

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22 showed up to get better….22 left better (more tired like YHC, but they took the red pill today).  Pledge of allegiance was properly performed, very short disclaimer (I think) but 5 core principles were done for the FNG…YHC tried to wait for what he was told about 2 PAX coming in HOT only to realized they were already there.  Upon that notification, we were off at a 7 min pace.

We ran down Academy street to the open parking lot by the top of the hill before we got to all the churches…did some planking while we waited for the 6…counted off to make sure we started and left with the same number.  At this point, YHC explained the drill and early route.

  • 10 – hand release merkins
  • 20 – squats
  • 30 – American (no, not russian twists) hammers

We did these in the parking lot, ran down the hill, were greeted from the Footloose PAX (welcome FNG) with some proper form (I guess) monkey humpers.  Very nice call Trucker – brownie points…  We ran to the corner of Tom Hall where we did our 10, 20, 30 – then ran to Hardees for another 10, 20, 30.  Waiting for the 6 we planked…as we should.  Once all PAX were in attendence, YHC instructed the PAX to run up Spring St and cross over to Unity where we would do 10, 20, 30.  At each “up and over” (basically creating an L), we would perform the exercises at either Unity or Spring depending on the up and over…always doing the exercise at the “over” cross street.  Once we reached Summersby (all the way in the back of the neighborhood), we ran back to Hardees.  Due to bad time management by YHC, this caused everyone to run all the way back to COT so you’re welcome for the non-rest.  Sorry, not sorry.

At COT, we named our FNG – Trickle (welcome!!).  D2D race for announcements which sold out in about 5 hours to the surprise of everyone.  Prayers and praises – we had a little of both.  Overall, just the right amount of suck but we got better and that’s the goal.

Shady out (thanks Shanks for the gap in schedule!)

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Celebrating Shield’s 49th @ Footloose

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Warmup: 49 SSH
Party: 7×7’s = 7 rounds of 7 counts of: Monkey Humpers, Incline Merkins, Peter Pointers, Merkins, LBC’s, Squats, SSH
Happy 49th Shield! pRespect!

Next we mosey’d up and down Confederate St, Indian style. We finished on the far side of Southern Sugar. There we did a wall sit while the 2 ends broke off to do 2 burpees. Another mosey later we were at Fort Mill Church of God running up and down their stairs. I like to call that the Smithers Stair-climb because the first time I did it was when Smithers was on Q. It hurt me back then so I knew it made me better. I try to incorporate it into every Footloose Q now.
Around the corner we found another set of stairs that a few of us ran up and down twice. At the top we circled up for a round or 3 of Mary. Another slow mosey got us back to C.O.T. We prayed.

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Core and Upper body work at the Colosseum

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Great morning at The Colosseum and probably my last Q of the year before we get into high gear for the Holiday Season, for most is too early to think about Christmas but for us is GO TIME!!

9 brave gladiators decided to accelerate their Tuesday morning so we started with a quick mosey around the drop off line with toy soldiers and high knees followed by the warm up by the basketball courts: windmills, Moroccan night clubs and low slow squats.

We split up into 3 groups for the 3 stations that had been set up, preferred transportation mode was bear crawls:

STATION 1

-> 20 overhead press

-> 20 biceps curls

-> 20 merkin

-> 30 triceps dips

-> 30 Carolina dry docks

STATION 2

-> 20 slam ball to ground

-> 30 Freddy Mercury

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

STATION 3

-> 5 burpees

-> 10 Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Everyone finished one full circuit and we met up in the middle for some web work, we had a brief talk about the theme going on at the weekly snippet on one of the Slack channels about sportsmanship and how sometimes we put too much pressure in our kids during sports.

Back to the beatdown, first up was the famous Captain Thor:

1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of chatting and the fear of getting tramp stamps but everyone did a great job here but the best was still to come.

Next up was a new combo creation, there’s no name for it in the Exicon so I’ll just name it the Illegal merkin (hence the definition of shoulder tap:  Shoulder tapping refers to the illegal process where a person who is not of age asks someone who is of age to buy them cigarettes or, more commonly, Alcohol.:

1 merkin and 4 shoulder taps, you guessed it, progressive to 10 merkins and 40 shoulder taps; that equals to 55 merkins and 220 shoulder taps, a real burner!! We had to take a few brakes on this one since I didn’t want anyone to face plant during one of my Q’s. More whining here but you don’t get up at 4:30 am to do the easy thing right?

We finished with just 2 minutes to spare and load the truck with the props then headed to COT in the parking lot.

Announcements: Ragnar race was brought up but I was the only one running this weekend so I invited all PAX to sign up for next year; I also mentioned the Lake Wylie official launch as the newest region with their CSAUP “The Nessie” on 10/26 and encouraged everyone to sign up for it, I know it will be NO-DERATE!!

Prayers and praises for all families and kids and to keep all competitors safe this weekend.

Thank you Hardwood for the invite!!

 

Tinsel Out…

 

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Pastor of Pain

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YHC was asked to Q at the Hive by a HIM named Band Camp and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic Traveling COP with some SSH, MNC’s, Low Slow Squats and some basic Arm stretches. We eventually made our way to where I had a few cones set up about 10 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

Last thing to finish the time I Beta tested a part of our First Lake Wylie CSAUP “Nessie”. Basically a kettlebell high plank shoulder to shoulder bell pass/Indian run style if that makes sense then same thing kinda but head to toe bell pass. Beta test worked because everyone hated it.

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Band Camp

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Burning Down The Colosseum

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Gladly accepted the Q request from Jekyll a month ago for an AO i had never posted to.  He told me the Qs really bring the pain. Visited the week prior to get the lay of the land and he was not joking. With that I couldn’t slack off. 26 PAX 3 FNG got after it in the Gloom this morning. Really dig these MONSTER number  Workouts.

Here’s how it went down.

Mosey up to second Left turn to Parking spaces.

Bone the Fish.

3 Shuffle Right 3 Shuffle Left 3 Karaoke 1-1-1–Really crazy to do this with these numbers.

Warmup

SSHx15 MNCx15  Hillbilly Walkers x 15

Imperial Walkersx15 Dips x 15

The Thang

9 exercise stations 20 reps per. Except #1. Thanks Pothole! Mode of travel listed at each station for return to middle. All returns to middle do 5 burpees- Mosey to next station

Station 1- Abs 30 American Hammers Ct 1 side- Sprint to light pole/cone 5 Low Slow Sprint to next station

Station 2- Legs 20 Block Squats – Bear Crawl to Center

Station 3- Arms 20 Wide Arm Merkins– Bear Crawl to Center

Station 4- Abs 20 10 Peter Parkers/ 10 Parker Peters- Bear Crawl to Center

Station 5-Combo Al Gore w/bricks  10 Lateral Raise 10 Lateral Row = 20 reps Sprint to cone – 5 merkins Sprint to next station

Station 6- Arms 20 GTOs Ground to Overhead- Crawl Bear to center—–Really how does a Pax break a cinderblock in half????

Station 7-Abs 20 War Hammers combo WWII sit-up 1x American hammer- Crawl Bear to Center

Station 8- Legs 20 Monkey Humpers  Wheel Barrow to center and switch after burpees to station 9

Station 9- Pass the Ruck- Stand Back to back and pass back and forth in circular motion 20x  Mosey to center.

Rinse and Repeat

All PAX completed roughly 1.5 rounds. From the mumble chatter throughout the #Beatdown it appeared to be successful.

Return to COT to name the FNGs and hand off the Shovel flag.

Thanks Again for the Opportunity to lead.

Good Luck Hardwood and Great work Jekyll. Will see me more regularly at the Colosseum.

Duck Out!

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A Return To The Corral Which Is Golden

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Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

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Thrive at the Hive

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We had 14 at the Hive for a fun filled workout with the KB this morning.  Did a short intro and disclaimer with a slight stall tactic to wait on PAX to catch up from coming in hot.

Off we went on a slow mosey around the lot and circled up for the warm-up

30– SSH’s (slight mumble chatter prompted YHC to stop)
10– Merkins
20 – Moroccan Nightclubs

The Thing

Grabbed the bells and a slight mosey over to the featured portion of the Pain.  Strategically taped to the back of the trashcan was our Paper o Pain with 15 Exercises on it.  The plan was to do 30 of each exercise with a run across the parking lot in between.

 

Curls
Goblet Squats
Overhead Claps

LBC’s

Triceps

Short Switzer to talk about Mentorship and impacting others.  Think about who you are mentoring ie Home, Work, F3, etc.

Chest Press

American Hammer

Deadlift

KB Swings

Calf Raises

Another short switzer to see if anyone had any stories to share about mentoring. YHC talked about the 3rd F event last week and the impact it had on me and how I’m using it to challenge others.

Last round:

Flutters

Lawnmower Pulls

Dips

Skull Crushers

Step Ups

Wrapped up with a nice lunge walk and bell pass through before circling up for COT.

Appreciate the invite BandCamp!

Bass-O-Matic

 

 

 

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